Rugby Strength & Conditioning
EMP Performance
At EMP Performance, we specialise in rugby strength and conditioning for both rugby league and rugby union players of all levels.
From young up-and-coming athletes chasing every edge, to current weekend players who want to stay fit, strong and healthy all year round, this program is built to make you more athletic where it matters most, on the field.
Train with us in person or from anywhere via our EMP online training
What’s Included:
Structured Strength & Conditioning Programs
Follow a proven weekly training plan delivered straight to your phone via our easy-to-use app, designed to build strength, speed, power, fitness & injury resilience.
You’ll have full access to our two main programming streams:
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BUILD: A 3-day per week whole-body strength program designed to develop foundational strength, muscle balance and movement quality.
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PERFORM: A 4-day per week upper/lower strength split with an additional dynamic effort session to develop speed, power and athleticism.
Plus, gain access to all energy system conditioning sessions through our Sweat and Hybrid classes.
Unlimited Small Group Classes (In-Person Membership Options)
Train in supportive, coached small groups that push you to improve while moving at your own pace.
Open Gym Access (In-Person Membership Options)
Put in extra work whenever it suits your schedule, with full access to our facility during open gym hours.
Nutrition Support
Fuel your progress with expert nutrition guidance to help you recover faster, perform better and stay consistent.
Weekly Coaching & Accountability
Stay on track with regular check-ins and ongoing support from our Head Strength & Conditioning Coaches—bringing over 30 years’ combined experience coaching youth athletes from local juniors to NRL, state, national and world-level reps.
Bonus: EMP Training & Performance Ebooks
Access exclusive ebooks packed with training strategies, exercise breakdowns and practical insights to accelerate your development.
Watch our recent podcast episode here, with EMP athlete Jacob Preston
Who It’s For
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⚡ Young, up-and-coming rugby league/union players chasing a competitive edge
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🏉 Weekend Rugby league and union players wanting to stay fit, strong and injury-free
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💪 Anyone who wants to train like a football athlete and build real athletic performance
Why EMP Performance?
✔️Coaching from experienced strength & conditioning coaches
✔️ Athlete-focused environment on the Northern Beaches
✔️ Structured results driven programs designed in 12-16 week blocks for consistent progress
✔️ Small group coaching for accountability and expert guidance
✔️ Backed by proven methods, not generic gym workouts
Have Questions?
Fill out the form below or reach out — our team is here to help you get started on the right path.